Mayhem Affiliate 09/27/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warm-up


3 Rounds (each)

Partner Rowling

(Max 5 penalty synchro burpees)

2. Workout Prep

2 sets:

5/4 Calorie Row

2 Burpee Over Rower


Metcon (3 Rounds for time)

“Cherry Pie”

Freedom (RX’d)

3 sets


Calorie Row


Burpee Over Rower

-Rest 1:1 between sets-

*Females Calories: 16-12-8


3 sets


Calorie Row

Burpee Over Rower

Rest 1:1 between sets


3 sets


Calorie Row

Up Downs

Rest 1:1 between sets

Target time each set: 4-5 minutes

Time cap each set: 6 minutes


Metcon (Checkmark)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)
[Seal Pose](

[Foam roll quads](

[Foam roll glutes and IT band](



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: